It’s adaptable to the equipment you have access to and can always be made more challenging with heavier weights, more reps, or harder exercise progressions. Using the recommended push exercises and accessories, drop your selected workouts into a chart like the one below for a custom push day workout. I’ve been lifting for some years now, can I still use this program? And if want to build more muscle than strength can I just up the reps and keep everything as it is?
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You can argue that you’ll be both pushing and pulling on your leg day, but the PPL split tosses everything lower-body related into one day. Choose one exercise from each of the four categories below to put together your own leg day workout. That being said, training to failure not and then is challenging and fun. And when you do take a set to failure, do so in isolation exercises or using a machine. There is a greater chance of something going wrong and you injuring yourself if you go all-out on heavy compound exercises using free weights. You’ll have to put in the hard work in the weight room yourself, though.
Dumbbell Push/Pull/Legs
As you can see, there are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. There are very few workout splits that are perfectly designed in terms of effectiveness, balance, frequency, and scheduling options. Full body and upper/lower would be two good examples of this. Being short on time doesn’t mean you have to be short on options when it comes to getting your training in.
How To Set Up Your Pull Workouts
It basically has all of the same inconvenient scheduling issues that Version 2 and 3 had – only worse – plus the recovery issues version 3 had, but to a higher/worse degree. If you have a schedule that will allow you to put this version into action consistently and without any problems, then I highly recommend it. This second version of the split is one that I often refer to as the “rotating” version.
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You can also throw ab workouts in with each group as part of your training that day or complete a separate workout focusing on the abs alone. It’s often beneficial to pair ab exercises with either push or pull workouts, as it allows you to complete your core training without adding an extra day to your routine. This approach ensures a balanced and efficient workout schedule while strengthening your core as part of your main training days.
What is the best split for working out?
Dumbbell rows and other chest-supported row variations can work here, too. If you do 3 reps or fewer in subsequent sets, reduce the load by 5 pounds to stay in the 4-to-6 rep range. As you’ll see, they involve a lot of heavy, compound weightlifting, supplemented with moderately heavy accessory work. Before hitting the gym, the first thing to decide is how many days per week you want to train. Take your selections and drop into a chart for a complete leg day workout like the table below.
- This is where you hold just one dumbbell on the opposite hand as your front leg.
- As with frequency, there are no set-in-stone rules about exercise selection other than using compound exercises.
- Additionally, most gyms are set up so you can stay in a certain area while performing the workouts.
- The Push/Pull/Legs split is one of the most efficient workout routines available because it groups related muscle groups together, allowing for highly focused and synergistic training.
- The simple solution is to have two PPL routines that you rotate, each featuring different exercises.
- Rather, you’ll exercise muscles according to their biomechanical function of pushing or pulling.
FOR THE LIFTERS
Be sure to consult with a trainer for a personalized plan and always prioritize proper form over lifting heavier weights. Push pull legs workout splits work great for anyone with some training experience. Whether you’re looking to build muscle or going for fat loss, a PPL split will help you reach your goals and give you the best results possible. Yes, this split is versatile and can be adapted to emphasize either hypertrophy https://www.quora.com/Mad-Muscles-App-Review-Does-it-really-work-for-fat-loss or strength.